Nutrient guide
A number only becomes useful when its meaning is clear. These sections connect each nutrient's role and intake references with the foods I have reported eating, the uncertainty in those estimates, and the evidence behind a possible change.
The reference profile is a man aged 19–30. The displayed intake comes from one reported eating record, whose food date is unconfirmed. It does not establish my usual intake or body status.
New food records can be added later. These estimates and attention judgments stay tied to the linked entry and their review date until the guide is reviewed again.
Each nutrient has its own page for the intake model, references and research. The full guide collects all 37 topics on one scrollable page.
Nutrient index
Choose a nutrient to read its intake panel and explanation. Review means a possible adjustment deserves consideration. Clarify means important information is missing. The labels are reviewed judgments about this record; they do not diagnose nutrient deficiency. All labels and reference meanings.
Energy and macronutrients
| Nutrient | Attention | Reason |
|---|---|---|
| Calories | Clarify | Intake is a portion model, not measured expenditure; clarify major portions and repeated weight trend. |
| Protein | No change | Modeled intake is already substantial for training; no additional protein indicated, subject to portion confirmation. |
| Carbohydrate | No change | Existing food model contains substantial carbohydrate; no added fueling product indicated for reported short workouts. |
| Total fat | Review | Review chicken and sauce amounts; saturated-fat percentage is below current policy limit in the point model, and total-fat percentage is near AMDR boundary. |
| Dietary fiber | No change | Modeled fiber is substantial; no need to restore disliked beans or add fiber products. |
| Saturated fat | Review | Review chicken and sauce amounts; saturated-fat percentage is below current policy limit in the point model, and total-fat percentage is near AMDR boundary. |
| Total sugars | Clarify | Total sugar is mainly intrinsic fruit and dairy sugar; added-sugar subtotal is partial because restaurant composition is unknown. |
| Added sugars | Clarify | Total sugar is mainly intrinsic fruit and dairy sugar; added-sugar subtotal is partial because restaurant composition is unknown. |
Vitamins
| Nutrient | Attention | Reason |
|---|---|---|
| Vitamin A | Review | Available estimate is below the RDA; repeated intake and missing sauce contribution need review. |
| Vitamin C | No change | Several liked produce sources support ordinary dietary coverage in this report. |
| Vitamin D | Review | Counted dietary intake is low with no vitamin D taken; uncertain food composition/sun exposure cannot establish body deficiency. |
| Vitamin E | No change | Several foods contribute; exact total is uncertain because sauce oil is modeled. |
| Vitamin K1 phylloquinone | Clarify | K1 subtotal cannot establish total K adequacy; K2 and sauce herbs are unquantified. |
| Vitamin B1 thiamin | No change | Current estimate is near the RDA with distributed food sources; generic yogurt composition and portion assumptions limit precision. |
| Vitamin B2 riboflavin | No change | Reported dairy-and-chicken pattern supports plausible coverage. |
| Vitamin B3 niacin | No change | Counted food niacin supports coverage; added-niacin UL is inapplicable to ordinary chicken/fish niacin. |
| Vitamin B5 pantothenic acid | No change | Several ordinary foods support plausible coverage relative to the AI. |
| Vitamin B6 | No change | Current food estimate supports coverage; any supplement requires review given materially different US and EFSA upper limits. |
| Vitamin B7 biotin | Clarify | No catalog biotin values: intake is unknown, not zero or a demonstrated deficiency. |
| Vitamin B9 folate | No change | Available food folate estimate supports coverage; natural DFE total is distinct from folic-acid UL. |
| Vitamin B12 | No change | Fish and dairy support plausible coverage; absorption/body status remain unassessed. |
Minerals
| Nutrient | Attention | Reason |
|---|---|---|
| Calcium | Review | The high estimate is driven by the confirmed whole yogurt tub and a provisional online label; verify the composition before treating it as a usual pattern. |
| Iron | No change | The estimated intake exceeds the adult male RDA; no iron-directed addition is indicated, while clinical iron stores remain unmeasured. |
| Magnesium | No change | The estimated food intake exceeds the age-specific RDA and does not count toward the supplement-only UL. No magnesium-directed addition follows. |
| Phosphorus | Review | The substantial estimate remains incomplete: boneless fish phosphorus and restaurant additive/recipe details are unresolved. Review the information rather than diagnosing excess. |
| Potassium | No change | The food estimate supplies substantial potassium; no potassium-directed addition follows. Renal/medication context is unreported and this is not a safety certification. |
| Sodium | Clarify | Restaurant chicken, chimichurri and any salt added to ayran are unquantified; the known subtotal cannot establish low or high full-day intake. |
| Zinc | No change | The estimated food intake exceeds the male RDA without a zinc-directed addition; supplements would require separate review of total dose and copper effects. |
| Copper | No change | The estimated food provision exceeds the RDA; no copper-directed addition follows. High-dose zinc would change the interaction assessment. |
| Manganese | No change | The estimated food provision exceeds the AI; no manganese-directed addition follows, and clinical status remains unassessed. |
| Selenium | No change | The food estimate supplies substantial selenium; no supplement or selenium-focused nut addition follows. Preserve US/EU UL differences and composition uncertainty. |
| Iodine | Clarify | All food quantities are unquantified for iodine. Dairy and seafood may contribute, but brand-specific provision and salt iodization are unresolved. |
| Chloride | Clarify | All food chloride values are missing; sodium-to-chloride inference would be unreliable with unknown restaurant salt and mixed sodium sources. |
| Chromium | Clarify | Dietary quantity is unknown, and chromium essentiality and its retained US AI have material evidence uncertainty; this is not a deficiency flag. |
| Molybdenum | Clarify | All current food values are unquantified. This data gap does not establish dietary deficiency or a reason to add a supplement. |
Related nutrients and compounds
| Nutrient | Attention | Reason |
|---|---|---|
| Choline | No change | Estimate near AI within portion and composition uncertainty; no reason to add a supplement or compulsory eggs. |
| Cholesterol | No change | Crossing label DV alone does not establish a problem; measured lipid and personal risk context unreported. |
| Omega 3 ALA | Clarify | Label total and generic EPA/DHA split are different measurements; verify product split without double-counting. |
| Omega 3 EPA | Clarify | Label total and generic EPA/DHA split are different measurements; verify product split without double-counting. |
| Omega 3 DHA | Clarify | Label total and generic EPA/DHA split are different measurements; verify product split without double-counting. |
| Omega 3 total reported | Clarify | Label total and generic EPA/DHA split are different measurements; verify product split without double-counting. |
| Caffeine in reported foods | Clarify | Owns 200 mg capsules; actual use, drink totals and timing unreported. |
Attention labels and intake references
- No change: current evidence supplies no useful reason for a specific change.
- Review: a plausible issue or worthwhile adjustment deserves consideration.
- Clarify: important missing information prevents a useful judgment.
- Address: credible evidence identifies an important problem requiring action.
An RDA is a planning reference intended to cover nearly all healthy people in a group. An AI is used when an RDA cannot be established; falling below it does not establish inadequacy. A UL concerns usual intake and applies only to the specified forms and sources. Sodium's CDRR identifies an intake above which reducing consumption is expected to lower chronic disease risk (Original CDRR assessment). None is a universal personal minimum or optimum. NIH reference definitions.
Label Daily Values differ from intake references for age and sex. Portion ranges show selected input scenarios; they are not confidence intervals and do not capture all composition error.
Read the full explanation of intake references, including why some nutrients have an AI, a source-specific upper limit or no established upper reference.
How estimates stay connected to evidence
Package labels take precedence for matching products. Unlisted nutrients use identified generic comparators where available. An unquantified value stays unknown. Food amounts, the research explanation and the personal judgment have separate review histories, so changing a food log does not silently change the meaning of a nutrient.
The food record retains the eating occasions and corrections. The investigations develop questions that span several nutrients or concern a food, supplement or experimental intervention.